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Thread: My Lifting Log....

  1. #326
    WBB Team Captain Coke's Avatar
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    This is all hills and valleys bro...got some fine efforts going on in any case.

  2. #327
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    Saturday- June 25, 2011

    Squat-
    135x5
    185x3
    225x2
    275x1
    205 5x5
    225 3x5

    Front Squats-
    170 3x10

    Deficit DL- off 2 plates for speed
    225x3
    275 10x1 very short rest

    Leg Press-
    2platesx20
    5platesx10
    6platesx10

    AB Roller-
    2x40

  3. #328
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    Monday- June 27, 2011

    Bench-
    135x5
    185x3
    225x3
    245x3 wtf this was heavy...
    205x5
    215x5
    225x5
    205x6
    205 4x5

    Incline DB
    - very steap
    65sx10
    65sx8
    60sx10

    Flat Flys- straight arms
    35s 3x10

    Pushdowns- ez bar went back n forth with grips
    5x10

  4. #329
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    Tuesday- June 28, 2011

    Deadlift-
    135x6
    225x6 was trying diff grips
    315x3
    365x2
    395x4
    405x2
    405x2

    Deficit Deadlift- off 2 plates
    335x5
    335x5

    Front Squats-
    135x5
    205x4 legs dead

    BB Rows-
    155x5
    205x5
    205x8
    205x8

    Leg Press-
    3platesx20
    5platesx10

    good workout...deadlift is feeling better again

  5. #330
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    Thursday- June 30, 2011

    Seated Military- behind head to traps
    45x10
    95x5
    125x5
    125x5
    125x5

    Dips-
    bw+100x8
    bw+100x8
    bw+100x8
    bw+100x9

    Front Raises-
    40s 3x10

    Side Raises-
    40s 3x10

    Rear Laterals-
    35s 3x12

    BB Nose-Breakers-
    45x15
    95x5
    125x5
    125x5
    125x5
    115x5
    115x5

    Flat Tate Ext-
    25s 6x15

    superset with

    Cable Curls -
    105 6x15

    Shrugs-
    245 3x20

  6. #331
    WBB Team Captain Coke's Avatar
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    Sessions are flowing very well, staying on point guy.

  7. #332
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    thanks man...

    Saturday- July 2, 2011

    Squats-
    45x10
    135x8
    135x5
    185x3
    205x3
    225x3
    255x3
    275x3
    295x1 did a walkout with 335 and 365 after this one
    225x5

    Deficit DL- speed
    225x3
    275 6x1

    that was it...didnt feel like anything else

    Monday- July 4, 2011

    Bench
    - widened grip out to ring finger on ring...a little weaker but gonna work with it
    45x10
    135x10
    185x8
    205x6
    235x4
    235x4
    235x4
    235x3 , 1
    205x4 paused
    185x10

    Incline DB-
    70sx8
    75s 3x8

    Flat Flys-
    40sx8
    45s 3x8

    Overhead Rope Ext-
    120 4x10

    Leg Raises
    - with 10 pound db between feet
    3x12

    Plank x60 sec
    Last edited by vince318; 07-04-2011 at 12:28 PM.

  8. #333
    WBB Team Captain Coke's Avatar
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    Like both sessions, holding it down with the benching and squats.

  9. #334
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    Tuesday- July 5, 2011 back wasn't ready to deadlift so i stopped early

    Deadlift-
    135x5
    225x5
    315x3
    365x2

    Front Squats-
    135x5
    185x5
    205x5
    225x1
    235x1
    205x5
    205x5

    BB Rows-
    135x5
    185x5
    225x10 straps
    225x6
    185x10 drop
    135x15

    GHR
    bwx12
    bwx12
    bwx12
    bwx12

    superset with

    Ab Wheel-
    x25, 20, 15, 20, 20

  10. #335
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    Wednesday- July 6, 2011

    Seated Military-
    behind head to traps
    45x12
    95x5
    115x5
    135x6 pr for going to down so far
    135x5

    Front Raises-
    45s 3x5

    Side Raises-
    45sx5
    50s 2x5

    DB Shrugs-
    75sx25
    90sx20

    DB Curl- drop set kinda
    50sx5, 40sx5, 35sx5, 30sx6, 40sx5

    Cable Curls-
    120x17, 8, 5 rp

    did a few sets of overhand chins with hands to end of bars...30 total just to stretch shoulders and back some

  11. #336
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    Friday- July 8, 2011

    Squats- oly atg
    45x10
    135x5
    185x5
    225x5
    255x5
    225x5

    Bench-
    135x10
    185x3
    215x6
    215x6

    BB Row-
    135x5
    185x5
    205x10

    Flat Tate Ext-
    35s 4x10
    40s 2x10

    V-bar pushdowns-
    150 2x10

    AB Wheel-
    1x40

  12. #337
    WBB Team Captain Coke's Avatar
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    Solid workouts Vince.

  13. #338
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    thanks...

    Monday- July 11, 2011

    AM- conditioning (sprints and random ab sutff)

    PM-

    Bench-
    135x5
    185x3
    225x1 paused
    245x1 paused
    255x1 paused pr
    260x1 paused pr
    205x8
    205x7

    Squats
    - oly atg
    135x5
    190x5
    230x5
    260x4
    205x10

    BB Rows-
    135x10
    185x10
    210x10

    Speed pulls-
    225 3x3

    DBX-
    80 3x12

    AB Wheel-
    3x20

    still using the wider grip on bench (ring on ring) but it feels so much weaker off the chest..hopefully it gets stronger as i can closegrip my all time max...also have a friend that's 200 pounds and 6'1 been working out with me last 6 months...has went from 220-310 bench...275-455 DL and 205-315 squat
    Last edited by vince318; 07-12-2011 at 03:14 PM.

  14. #339
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    Wednesday- July 13, 2011

    yesterday did some conditioning ....tire flips and farmers runs...today deadlift


    Deadlift-
    135x5
    225x3
    315x2
    365x1
    405x1
    455x miss at knees
    445x1 PR +20

    Deficit DL-
    off 2plates
    335x5
    335x5
    335x5 all dead stop between reps

    Front Squats-
    135x5
    205x3
    225x2

    Military-
    standing
    warmup
    135x6

    Chins- wide overhand(hands at end off bars)
    40 total

    GHR-
    bw+10 4x10

    AB Wheel-
    1x60 pr lol

    tweaked my back with the tire flips yesterday and had only planned to do front squat and military today...friend started deadlifting and 135 felt light so i went with it....glad i did ...i pussed out on the 455 at my knees cuz of the back tweak and i didnt feeel like grinding it out ...on another day im sure i would have had it
    Last edited by vince318; 07-13-2011 at 06:09 PM.

  15. #340
    WBB Team Captain Coke's Avatar
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    Good job with the new PRs.

  16. #341
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    thanks coke..

    Friday- July 15, 2011

    Bench-
    135x5
    185x3
    205x9 ,1 back was still shot lol

    BB Rows-
    135x10
    215x10

    Speed DL-
    225 3x3

    Dips-
    bw+100x8
    bw+100x8
    bw+100x8

    Hack Squats- plates a side
    1platex10
    2platesx10
    3platesx10

    some light triceps and side raises

  17. #342
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    Monday- July 18, 2011

    Bench-
    45x10
    135x8
    185x3
    225x1
    245x3
    215 5x5
    215x4
    205 3x5
    205x4
    all done with 60-90 sec rest

    Incline DB-
    65sx8
    70sx6
    65sx7
    65sx6

    Flat Flys-
    45sx8
    40s 3x8

    DBX-
    80x10
    90x10
    100x8
    80x10

    GHR situps-
    2x50

    AB Wheel-
    3x25
    Last edited by vince318; 07-19-2011 at 02:47 PM.

  18. #343
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    this week's

    Monday- July 25, 2011

    Bench-
    135x8
    185x3
    225x1
    265x1
    205x8
    205x8
    205x7
    225x4
    245x2
    135x19 close-grip

    DB Bench-
    80sx8
    80sx8
    90sx7

    DB Military- standing
    55sx8
    60sx6
    55sx8

    Flat Tate Ext-
    45s 3x8

    Rope Ext-
    2x8

    Nose-breakers-
    105x10
    105x8

    abs
    ------------------------------------------------------------

    Wednesday- July 27, 2011

    Deficit DL- off 2 plates
    135x5
    225x5
    315x1
    355x5
    355x5

    Front Squats-
    135x5
    185x5
    225x3
    205x6
    225x3

    BB Rows-
    185x10
    205x10

    Pullups- hands at end of bars dead hang
    bwx12
    bwx12
    bwx8

    abs

    --------------------------------------------------------

    Friday- July 30, 2011

    Seated Military- behind head
    45x10
    95x10
    135x5
    135x5
    135x5

    Dips-
    bw+100x8
    bw+100x8
    bw+110x8
    bw+110x8

    Front Raises-
    35s 2x10, 1x5 drop to
    20sx10

    Side Raises-
    40s 3x10

    Rear Lat Raises-
    40s 3x12

    V Bar Pushdowns-
    120x8
    150x8
    180x8
    185x7
    190x8

    Reverse Cable Curls-
    105x8
    120x8
    120x8
    120x8
    135x6

    Shrugs-
    225x20, 15, 15, 15 very short rest

  19. #344
    WBB Team Captain Coke's Avatar
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    Nice sessions all week long bro.

  20. #345
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    Been forever since I've been on here. Figured I would start keeping track again. I was doing good for a while and gained some weight up to around 185-190 and did a 305 bench, 405 squat and was hoping to pull 545 when I popped something in my hamstring. It was pretty much down hill from there and I dropped back down in weight to around 165-170 which is where i'm at now and gonna work on working back up. Anyway i'm going to be keeping track here again.

    Monday- August 12, 2013

    Bench-
    45x15
    135x8
    185x3
    225x1
    245x4
    225x7, 3, 2 Rp
    225x6, 2, 2 ""

    Dips-
    bwx8
    bw+45x8
    bw+90x8, 8, 8

    Fly Machine-
    130 2x10

    Pushdowns-
    2x10 heavy as possible don't remember weight

    squats and some back tomorrow

  21. #346
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    Tuesday- August 13, 2013 AM

    Squats-
    135x5, 5, 5
    185x5
    225x5
    275x1
    315x1
    225x10
    225x10

    Front Squat-
    155x15
    185x8 to outta breath lol

    Leg Ext-
    2x15

    Leg Press-
    4platesx35

    going back later for back

  22. #347
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    August 13, 2013 PM

    BB Row superset Stiff Leg DL
    135x8/8
    225x8/8
    235x8/8

    Chest Supported Row-
    3platesx8, 6, 6, 6 normal grip
    3platesx6 drop 2platesx6 drop 1platex6 neutral grip

    Wide Grip Pullups-
    bw 2x10

    Abs-
    4x10-15

  23. #348
    WBB Team Captain Coke's Avatar
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    Ace with the am/pm work...good to see you up in here again Vince.

  24. #349
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    Hey coke. Thx man. I've actually been following a lot of logs on here just havnt posted or been in my own lol. Anyway gonna try to get back to posting. Here was today's.

    Friday- October 4, 2013

    BW-170

    Deadlifts- conventional dead stop between reps
    135x5
    225x3, 3
    315x2
    365x1
    405x1
    455x1
    495x1 belt..pr at this bodyweight
    505xm..got it to my knees but was loosing grip and just dropped it
    445x1

    Sumo Deadlift- dead stop
    225x5
    315x5
    375x5
    425x4 pr

    4-inch Deficit- conventional
    405x4 pr
    315x6 stiffleg

    Leg Ext-
    2x10
    GHR-
    2x10
    Situps on GHR-
    2x10
    Leg Press
    4x10
    Last edited by vince318; 10-04-2013 at 03:29 PM.

  25. #350
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    Sunday- October 6, 2013

    Bench- thumblength from smooth
    45x15
    135x5, 5
    185x3
    225x1
    285x1

    Paused Bench- pinky on rings
    235x5
    245x3
    255x2
    225x6 wide grip touch n go


    Incline DB-
    90sx8
    90sx6
    90sx7

    Dips-
    bw+45x15
    bw+60x15

    Flys Machine-
    140x8
    100x10

    20 min cardio

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